Wednesday 140723

A. Front Squat 3×3 @ 70% of Back Squat 1RM
B. For total reps:
5 minutes: Push ups
4 minutes: American Kettlebell Swings (24/16 kg)
3 minutes: Pull-ups
2 minutes: Double Unders
1 minute: Air Squats

A. Front Squat 3×3 @ 70% of Back Squat 1RM
B. “Bell”
3 rounds for time of:
21 Deadlifts (185/123)
15 Pull-ups
9 Front squats (185/123)

Pyramid Double “Helen”
For time:
Run 1200 meters
63 Kettlebell Swings (24/16 kg)
36 Pull-ups
Run 800 meters
42 Kettlebell Swings
24 Pull-ups
Run 400 meters
21 Kettlebell Swings
12 Pull-ups

(Photo credit: Lisa Haefner)

Is muscle memory a real thing?
CrossFit Level 1 training guide: in English, Spanish, Italian, French, & Portuguese
Technical failure
Let’s cool it in the bedroom
6 ways CrossFit improves your golf game


Games Viewing

Wanna watch the Games, but can’t make it to Carson this year? That’s ok, neither can we. Join other CrossFit enthusiasts at Walters Bar beginning at 2pm on Saturday to watch the Games. They have a full bar, but no food. You ARE however welcome to order food in.

Go get some day drinking and fitness watching in, without having to fly all the way to LA. If you have fun on Saturday, and you’re really nice….Tony will screen the Games on Sunday too. So your whole weekend Games viewing needs are covered. You’re welcome!

When: 2pm on Saturday (and again on Sunday)
Where: Walters Bar 389 8TH AVE
Why: Competitive Exercise…need I say more?

Tuesday 140722

A. Skill: Turkish Get up
B. 5 Rounds for reps:
30 Seconds Toes to Bar
30 Seconds Plank Ups
30 Seconds Hollow Rocks
30 Seconds Sit ups
Rest 90 Seconds

40 minute EMOM: 1 Snatch
First 10 minutes: <50% max
Second 10 minutes: 50-70% max from the High Hang Position
Third 10 minutes: 60-80% max from Below the Knee Position
Fourth 10 minutes: >80% max from the Floor

Start with the barbell, add weight every few minutes. Only add weight if you make the lifts with good technique.

(Photo credit: Lisa Haefner)

Last-minute thoughts on the upcoming CF Games
One pound of fat vs. one pound of muscle: clearing up the misconceptions
Tips for getting your first bar muscle up
Shell Games and Competency: Education vs. Certification
The benefits of failing at French


Monday 140721

A. Back Squat 5×5 Back Squat 5×5 (80%+10# of 5RM)
B. 7 minute time cap: 1000m/750 m row, ME Wall balls in Remaining Time (25/16)

A. Back Squat 5×5 (Exposure 8)
B. In the course of the class, accumulate up to 30 Ring Dips or HSPU. Add weight to dips or deficit to HSPU if possible.

We’re all so proud of Coach Brian & Coach Sara who both competed USAW Nationals this past weekend! Here they’re pictured with their coach, Serhiy Skoryk:

Brian snatches 121kg & C&J’s 150kg / Sara snatches 62kg & C&J’s 71kg (video)
Does past Games experience matter? (And other thoughts on predicting the Games)
10 habits of healthy people
Only three (video)
Mr. Olympia’s coming back to TV, but will anyone watch unironically?
Monday morning wake-up call: 23 GIFs that will turn you on if you’re a coffee addict


Sunday 140720

A. Overhead Squat 5×3
B. CMC Practice WOD

5 Burpees
7 Box Jumps 20″
9 Sit Up
800m run

5 S2OH 45/26
7 Burpee Box Jump 20″
9 Russian KBS 20/12
800m run

5 S2OH 75/45
7 Burpee Over Box 20″
9 KBS 20/12
1mi run

5 S2OH 115/75
7 Burpee OB 20″
9 KBS 24/16kg
1mi run

Back Squat 5×5, exposure 8. In the course of the class, accumulate up to 30 Ring Dips or HSPU

(Photo credit: Lisa Haefner)

Coach Brian snatches 121kg and C&J’s 150kg at USAW Nationals!


Saturday 140719

A. Split Jerk Technique Review
B. Every 75 seconds: Clean and Jerk (30 minute EMOM, start at 50% max, add weight over the course of the EMOM)

Every 90 seconds: Clean and Jerk (45 minute EMOM, start at 50% max, add weight over the course of the EMOM)

(Photo credit: Lisa Haefner)

Coach Sara snatches 62kg and C&J’s 71kg at USAW Nationals!


USA Weightlifting National Championships (and available Games tickets)

Y’all. Did you hear that Coach Sara and Coach Brian are competing in the USA Weightlifting National Championships in Utah this weekend?

Well, they are, and it’s such a huge deal! Sara will be lifting Friday morning at 10am our time and Brian will be lifting on Saturday at 11am our time. If you want to watch it live, and trust me you do, click here.

Good luck Sara and Brian. We’re rooting for you!

**On an unrelated note, we have a few more CrossFit Games tickets available. If you would like to buy a Games ticket please email me at**

Friday 140718

A. Squat Clean 1 RM
B. 2 Minute AMRAP Double Unders the complete for time: 30 Squat Cleans (up to 80% of 1 RM)
C. Complete number of Double Unders completed in part B after the squat cleans are completed.

Ex) If you do 127 Double Unders in the 2 minute AMRAP, you must complete 127 Double Unders after the 30 Squat Cleans.
Scale: Count your attempts as well as completed reps if Double Unders are a weakness.

8 Minute AMRAP
Handstand Pushup
Rest 2 minutes
8 Minute AMRAP
Jumping Good Morning
Rest 2 minutes
8 Minute AMRAP
Parallette or Ring Push up
Double Unders

Team WOD (3 person team)
2000 m row (divide any way)
then immediately begin a 10 minute team AMRAP of Cindy (partition as desired):
5 Pull-ups
10 Push-ups
15 Squats
Rest 5 minutes
1 mile run for time.

(Photo credit: Lisa Haefner)

How-To Seminars are BACK at CFNYC!
12 quiet rituals of enormously successful human beings
Building Burgess, part 1; part 2 (video)
Flip flopping
Manipulating surroundings
Summation of force

Thursday 140717

3 Rounds For Time:
500m Row
25 Thrusters (45/33#)
15 Pull ups
Rest the Time it takes your “Partner” to complete the round, but start on “the minute”

A. Deadlift 5×3
B. For time:
25 Burpees
3 Rounds
15 Ring Dips
50 Double Unders
25 Burpees

(Photo credit: Lisa Haefner)

The story in North East (video)
Pain is weird
Is sparkling water bad for you?
Train like a German soccer star
Watch This Awesome Woman Kill It on American Ninja Warrior (video)


Wednesday 140716

A. Deadlift 7×1
B. 10 Min AMRAP:
Lateral Over the Bar Burpees
Deadlifts (up 65% of max today or deadlift weight you used 7/10/14)

A. Deadlift 5×3
B. For time:
25 Burpees
3 Rounds:
15 Ring Dips
50 Double Unders
25 Burpees

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Post number of pull-ups completed for each round to comments.


ICYMI: How-To Seminars are BACK at CFNYC!
How structure affects function
Should you stretch before running?
How to be more confident, according to science
Why so many kids can’t sit still in school today
6 tips to develop the overhead squat


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